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How To Start Running: Get Over Your Fears

Are you starting running or looking to get out on the track to start your running journey?


If you're new to running , getting started can be quite daunting and you may have lots of questions.



One of the best ways to get started is to ask those questions to other, more experienced runners. Not only will they be encouraged that you're starting out but they will be a great sources of information you need.


However, many people don't have the luxury of being surrounded by high level athletes and are still left with many questions.


Well fear no more, we've compiled a list of common questions and answers that can help you get over your fears and start running!


How to get started running



Here are my top tips to get started running. Starting a running routine can be a great way to improve your overall fitness and well-being. Here is a guide for beginners on how to start running:

  1. Get the right gear: Invest in a good pair of running shoes that fit well and provide proper support for your feet. It's also a good idea to wear comfortable, breathable clothing that wicks away sweat.

  2. Set a goal: Decide on a realistic running goal, whether it's running for a certain distance or time, or simply incorporating running into your overall fitness routine. Having a goal will help you stay motivated and focused.

  3. Start slow: When you first start running, it's important to take things slow and not try to do too much too soon. Start by running for short periods of time (such as 5-10 minutes) and gradually increase the duration of your runs as your fitness improves.

  4. Incorporate walk breaks: It's okay to take walk breaks when you're first starting out. In fact, incorporating walk breaks can help you avoid injury and burnout. You can try running for a minute, then walking for a minute, and then repeat this cycle for the duration of your run.

  5. Find a safe route: Choose a running route that is safe and easy to navigate. It's also a good idea to vary your route to keep things interesting and to avoid boredom.

  6. Warm up and cool down: Before you start running, be sure to do some light stretching and warm-up exercises to prepare your muscles for the workout. After you finish running, take a few minutes to cool down by walking and stretching.

  7. Listen to your body: Pay attention to how your body feels during and after your runs. If you experience pain or discomfort, slow down or take a break. It's important to avoid pushing yourself too hard, especially when you're first starting out.

  8. Track your progress: Keep track of your runs by using a running app or a simple notebook. This will help you see your progress and stay motivated.

  9. Be consistent: The most important thing is to be consistent with your running practice. Stick to a schedule and try to run at the same time each day.

  10. Have fun: Running should be enjoyable, so make sure to have fun while you're doing it. Listen to music, run with a friend, or explore new routes.

Remember that starting a running routine takes time and patience. Be patient with yourself and don't get discouraged if you don't see immediate results. With consistent effort, you will see improvement in your running ability over time.


The Benefits of Running



Running is a popular form of exercise that offers a wide range of fitness benefits. Here are some of the main benefits of running for fitness:

  1. Cardiovascular health: Running is an aerobic exercise that improves cardiovascular fitness by strengthening the heart and lungs, increasing endurance and reducing the risk of heart disease.

  2. Weight management: Running can be an effective way to burn calories and lose weight. It can help you maintain a healthy weight or even lose weight if you are overweight.

  3. Stronger muscles: Running works out the legs, core, and other muscle groups in the body, helping to build strength and tone the muscles.

  4. Improved mood: Running can be a mood booster, it releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators.

  5. Better sleep: Regular running can help improve the quality of sleep and reduce the symptoms of insomnia.

  6. Increased energy: Running can boost your energy levels and make you feel more awake and alert throughout the day.

  7. Reduced stress: Running is a great way to reduce stress and tension in the body, it can be a meditative experience that allows you to clear your mind and release pent-up emotions.

  8. Better bone health: Running can help increase bone density and reduce the risk of osteoporosis, especially in postmenopausal women.

  9. Increased life expectancy: Studies have shown that regular runners have a longer life expectancy than non-runners and also enjoy a better quality of life as they age.

It is important to note that running can be a high impact exercise and may not be suitable for everyone. It's always a good idea to check with your doctor before starting a new exercise routine, especially if you have any pre-existing health conditions.


Example Running Program for Beginners



Here's a four-week running plan for beginners to go from a complete novice to being able to run or job for an extended period of time. Remember distance doesn't count, take your time and try to enjoy the process.


Week 1


Monday: Walk for 5 minutes, then run for 1 minute, walk for 1 minute, repeat this cycle for 20 minutes.

Tuesday: Rest

Wednesday: Walk for 5 minutes, then run for 1 minute, walk for 1 minute, repeat this cycle for 20 minutes.

Thursday: Rest

Friday: Walk for 5 minutes, then run for 2 minutes, walk for 1 minute, repeat this cycle for 20 minutes.

Saturday: Rest

Sunday: Walk for 5 minutes, then run for 2 minutes, walk for 1 minute, repeat this cycle for 20 minutes.


Week 2


Monday: Walk for 5 minutes, then run for 3 minutes, walk for 1 minute, repeat this cycle for 25 minutes.

Tuesday: Rest

Wednesday: Walk for 5 minutes, then run for 3 minutes, walk for 1 minute, repeat this cycle for 25 minutes.

Thursday: Rest

Friday: Walk for 5 minutes, then run for 4 minutes, walk for 1 minute, repeat this cycle for 25 minutes.

Saturday: Rest

Sunday: Walk for 5 minutes, then run for 4 minutes, walk for 1 minute, repeat this cycle for 25 minutes.


Week 3


Monday: Walk for 5 minutes, then run for 5 minutes, walk for 1 minute, repeat this cycle for 30 minutes.

Tuesday: Rest

Wednesday: Walk for 5 minutes, then run for 5 minutes, walk for 1 minute, repeat this cycle for 30 minutes.

Thursday: Rest

Friday: Walk for 5 minutes, then run for 6 minutes, walk for 1 minute, repeat this cycle for 30 minutes.

Saturday: Rest

Sunday: Walk for 5 minutes, then run for 6 minutes, walk for 1 minute, repeat this cycle for 30 minutes.


Week 4


Monday: Walk for 5 minutes, then run for 7 minutes, walk for 1 minute, repeat this cycle for 30 minutes.

Tuesday: Rest

Wednesday: Walk for 5 minutes, then run for 8 minutes, walk for 1 minute, repeat this cycle for 30 minutes.

Thursday: Rest

Friday: Walk for 5 minutes, then run for 9 minutes, walk for 1 minute, repeat this cycle for 30 minutes.

Saturday: Rest

Sunday: Walk for 5 minutes, then run for 10 minutes, walk for 1 minute, repeat this cycle for 30 minutes.


By the end of the 4 weeks, you should be able to run for 10 minutes straight. Please note that this plan may not be suitable for everyone and it is always a good idea to check with your doctor before starting a new exercise routine, especially if you have any pre-existing health conditions.


Additionally, if you find it hard to complete the plan, you can adjust the duration of the running and walking segments as well as the time of the plan and take as much time as you need to reach the final goal.



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